Healthy Recipes by Instant Fitness

Smoothies are a great way to get fruits and veggies into your diet in a fun and tasty way.
They can be a great meal replacement or side dish. Try them as a dessert and even freeze them in popsicles for a great summer treat!


Here are a few recipes to get you started:

Banana Berry
1/2 banana
1/2c frozen mixed berries
1/2c water or skim milk
squeeze of fresh lemon juice
ice

Protein shake
Banana Berry shake + 1-2 scoop(s) protein depending on your requirements*

Tropical Kale Smoothie
1/2c frozen mango
and/or frozen pineapple
1/2c water
lime juice
fresh mint
1c fresh organic kale

*Underweight men trying to build muscle should do 2 scoops. Women, stick to one scoop (~25g protein). Talk to your trainer or nutritionist to get specifics

Cherry Vanilla
1/2 banana
1/2c frozen cherries
1/2c Light vanilla soy milk
1/2c ice





Some things to keep in mind: Yes, smoothies can be a good meal replacement, especially when trying to lose weight. But you need to be cautious of how many calories you're throwing into the blender. For instance, one medium banana is about 100 calories, 1/2 berries is about 40, milk-- 45, so on and so forth. Adding one scoop of protein will double the calories of  the Bananaberry shake, but will make it a complete meal. If you're trying to gain weight, add foods like natural peanut butter and oatmeal to your shakes.

The takeaway: Sneaking fruits and veggies into your diet is a whole lot easier with smoothies. Stick to serving sizes of fruit, but definitely get creative and have fun with your food!

Tony Tiamiyu
Instant Fitness Personal Training
(404)941-4348